Ensure 12 meals for endurance following, there's always at the table every day alternately as supporting the immune system.
Spinach green. Contains about 1827 micrograms of vitamin A (in the form of beta kariten) contained in 100 grams of spinach. Beta carotene works to fight free radicals. Spinach also contains bioflavonoids which, when present in the body's tissues to work against carcinogens, or in other words, prevent cancer.
Fungi. Containing selenium is involved in the action of T cells and NK cells that destroy cancer cells or cells infected. Shiitake mushrooms also contain many types of calcium, iron, phosphorus, vitamin B2, B3 and B12 also contains 16 calories / day to 68 grams of mushrooms.
Milk. Composition contains prebiotics, which are useful for maintaining gastrointestinal function. That's because, a healthy digestive system is the beginning of a strong immune system. The benefits of prebiotics is to support the growth of good bacteria and prevent the growth of bad bacteria (pathogens), strengthens the walls of the digestive tract and helps produce vitamin K which is necessary in blood clotting. Milk also contains fat, protein, carbohydrates, calcium, phosphorus, and iodine and olega-3. vitamin in the milk is also full with vitamins A, B2, D, E and K.
Oranges. Contains vitamin C Establishing a role in immunity, including anti-oxidant and free radical able to fight, and to increase the production of antibodies. The content of bioflavonoids and carotenoids prevent cancer. Oranges also contain folic acid (vitamin B9) is important in pregnancy for preventing congenital abnormalities in the baby, such as summing lips. Abnormalities of the palate, limb abnormalities and cardiac abnormalities.
Lean red meat. 100 grams of beef contains 4 mg zinc (zinc) that can establish and strengthen the immune system, the growth process dna accelerate wound healing. It also contains about 17 mg of selenium useful in the production of antibodies. The main source of protein that also contains iron, vitamin B complex, vitamin A, fat and calcium.
Potatoes. Contains vitamin B6 change and break down protein, plays a key role in shaping the antibody and endurance. It also contains vitamin C, copper, potassium, manganese and carotenoids.
Source : http://www.ayahbunda.co.id/Artikel/Keluarga/Gizi+dan+Kesehatan/makanan.untuk.daya.tahan.tubuh/001/001/866/-1/1 I have translated into English.
